Gastrocnemius

Schematic anatomy

Gastrocnemius

Legs

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Quadriceps

Rectus femoris Vastus lateralis Vastus medialis Vastus intermedius

Hamstrings

Biceps femoris Semitendinosus Semimembranosus

Glutes

Gluteus maximus Gluteus medius Gluteus minimus

Adductors

Adductor longus Adductor brevis Adductor magnus Gracilis Pectineus

Hip flexors

Psoas major Iliacus Tensor fasciae latae Sartorius

Hip rotators

Piriformis Obturator internus Obturator externus Superior gemellus Inferior gemellus Quadratus femoris

Calves

Gastrocnemius Soleus

Shins & ankles

Tibialis anterior Tibialis posterior Fibularis longus & brevis Extensor digitorum longus Extensor hallucis longus Flexor digitorum longus Flexor hallucis longus

Feet

Abductor hallucis Flexor hallucis brevis Adductor hallucis Flexor digitorum brevis Quadratus plantae Foot interossei & lumbricals Abductor digiti minimi Extensor digitorum & hallucis brevis

Movement guide

Gastrocnemius

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The prominent two-headed calf muscle crosses the knee and ankle. Straight-knee calf raises load it alongside the soleus.

01

Standing calf raise

Isolation · Machine

Also works

Soleus; foot and ankle stabilizers

How to perform

Rise onto the balls of your feet with knees softly extended. Pause, then lower the heels slowly.

Use a full comfortable range without bouncing.

Example volume · 3 sets × 8–15 reps

02

Single-leg calf raise

Unilateral · Bodyweight

Also works

Soleus; foot and ankle stabilizers

How to perform

Hold a support for balance. Lift and lower the heel of one leg with control.

Keep the ankle aligned rather than rolling outward.

Example volume · 3 sets × 10–15 / side

References

Community draft · awaiting expert review